Norsemens shoulder mobility and function
Norsemens shoulder mobility and functionality
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Yuri Healthy Shoulder Sequence | 1 | 10–20 reps | @4 |
| 2 | Yuri Shoulder Mobility Sequence | 1 | 10–20 reps | @5 |
| 3 | Yuri Shoulder Band Drill | 1 | 10–20 reps | @5 |
| 4 | Weighted Supine Shoulder Internal Rotation | 2 | 10–15 reps | @7 |
| 5 | Band Shoulder Internal Rotation Isometric With Front Raise | 2 | 10–15 reps | @7 |
| 6 | Prone Shoulder External Rotation | 2 | 10–15 reps | @7 |
| 7 | Band Shoulder External Rotation Isometric To Press | 2 | 3–5 reps | @7 |
| 8 | Butchers Block | 1 | 0.5–1 min | @4 |
| 9 | PVC Active Thoracic Extension And Rotation | 1 | 15–20 reps | @5 |
| 10 | PVC Pipe Thoracic Rotation Standing | 1 | 15–20 reps | @5 |
| 11 | PVC Thoracic Spine Mobilization | 1 | 15–20 reps | @5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Yuri Healthy Shoulder Sequence | 1 | 10–20 reps | @4 |
| 2 | Yuri Shoulder Mobility Sequence | 1 | 10–20 reps | @5 |
| 3 | Yuri Shoulder Band Drill | 1 | 10–20 reps | @5 |
| 4 | Bottoms Up Kettle Bell Press | 2 | 8–12 reps | @6 |
| 5 | Band Full Can With Weight | 2 | 10–15 reps | @6 |
| 6 | Prone Cuban Press | 2 | 10–15 reps | @6 |
| 7 | Scapular Pull-Up | 2 | 10–15 reps | @6 |
| 8 | Scapula Wall Slides | 1 | 10–15 reps | @4 |
| 9 | Scapular Push Up | 1 | 10–15 reps | @4 |
| 10 | Thoracic Breathing | 1 | 3 min | @3 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Yuri Healthy Shoulder Sequence | 1 | 10–20 reps | @4 |
| 2 | Yuri Shoulder Mobility Sequence | 1 | 10–20 reps | @5 |
| 3 | Yuri Shoulder Band Drill | 1 | 10–20 reps | @5 |
| 4 | Scapular Press | 2 | 10–15 reps | @6 |
| 5 | Lu Raise | 2 | 10–15 reps | @6 |
| 6 | Trap 3 Raise | 2 | 10–15 reps | @6 |
| 7 | Scapular Row | 2 | 10–15 reps | @6 |
| 8 | Lock 3 Shoulder Routine | 1 | 1 min | @8 |
| 9 | Thoracic Extension Stretch | 1 | 2 min | @4 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Norsemens shoulder mobility and function is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Norsemens shoulder mobility and function is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Norsemens shoulder mobility and function is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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